Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Mar 22, 2009:

activity	#	time	miles		km		+m
Running	6	4:05:20	27.03	(9:05)	43.5	(5:38)	665
Cycling	4	3:10:14	49.42	(3:51)	79.54	(2:24)	100
Orienteering	2	1:37:47	8.2	(11:55)	13.2	(7:24)	775
Stretching	5	1:12:00
Strength	3	1:05:55
Physio	5	50:00
Running Drills	2	23:00
Soccer	1	20:00
Total	7	12:44:16	84.66		136.24		1540
[1-5]	7	11:32:16

2:09

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Sunday Mar 22, 2009 #

Running warm up/down (Warm up) 13:07 [2] 2.2 km (5:58 / km) +10m 5:50 / km

Orienteering (STOLV CUP) 57:56 [5] 7.5 km (7:43 / km) +490m 5:49 / km

got 4th overall, 2nd styrian; was so tough to run, all the time uphill and legs didnt feel good! Made one 3minutes mistake which cost me the victory, but it was a good training; maybe 5min mistake overall!

Running warm up/down (Cool down) 11:23 [2] 1.8 km (6:19 / km) +25m 5:55 / km

Cycling (Ergo) 20:02 [1] 8.12 km (2:28 / km)
ahr:99 max:106

easy to stretch my heavy legs...

Stretching 14:30 [0]

Saturday Mar 21, 2009 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

some jogging on track, couldnt do the planned ints as my stomache was aching a lot!

Running long 2:42 [5] 0.9 km (3:00 / km)

3x3x100 ( easy, medium, fast): 20/18/16

Running warm up/down 31:50 [2] 5.0 km (6:22 / km) +80m 5:54 / km
ahr:130

jogging around a little bit (short warm up/ long cool down); incl recovery

Running intervals 4:41 [5] 0.8 km (5:51 / km) +100m 3:36 / km
max:175

5 * hill sprints to check if legs are fresh!!!
about 160m 20m climb, recovery jog down:;
times:
58.7, 56.4, 53.9, 55.2, 56.1

Physio 10:00 [1]

Strength 6:02 [3]

Stretching 15:00 [0]

Friday Mar 20, 2009 #

Running (D1) 43:25 [3] 8.5 km (5:06 / km) +240m 4:29 / km
ahr:150 max:160

wow, new pb with d1 pace, did only the short lap, but I improved a lot; 2months ago I was having like 49-51min for this round; nice!!!

Running warm up/down 10:01 [2] 1.5 km (6:41 / km)

hallentraining

Running Drills 10:00 [3]

Physio 10:00 [1]

Strength 19:46 [3]

Soccer 20:00 [4]

Stretching 14:30 [0]

Thursday Mar 19, 2009 #

Cycling long (Ergo) 1:45:02 [2] 46.68 km (2:15 / km)
ahr:114 max:133

mentally tough session!!!

Physio 10:00 [1]

Stretching 14:30 [0]

Wednesday Mar 18, 2009 #

Running warm up/down 47:41 [2] 7.0 km (6:49 / km) +50m 6:35 / km

warm up (14min), cool down (13min) and recovery in between (2:00- 2:30)

Running Drills 13:00 [3]

Running intervals 20:06 [5] 6.0 km (3:21 / km)

10*600m in 2:02-2:03 (5000m race pace): (recovery jogging 300m)
times:
2:03, 2:02, 2:02, 2:02, 2:03, 2:02, 2:01, 2:02, 2:03, 1:46
nice session with tobi and klaus; as we were 3 runners it didnt feel that hard, glad and surprised about my last effort!

Tuesday Mar 17, 2009 #

Cycling 24:04 [2] 8.0 km (3:01 / km) +85m 2:51 / km
ahr:114 max:134

to training!!!

Running warm up/down (Warm up) 12:31 [2] 2.0 km (6:16 / km) +65m 5:23 / km
ahr:132 max:151

Orienteering 39:51 [5] 5.7 km (6:59 / km) +285m 5:36 / km
ahr:176 max:183

o training on map josefhof, didnt make a lot of mistakes (maybe 30sec total); wasnt feeling all too great physically probably due to weekend!

Running warm up/down (Cool down) 7:17 [2] 1.3 km (5:36 / km)
ahr:126 max:142

Cycling 21:05 [2] 8.0 km (2:38 / km) +15m 2:37 / km
ahr:119 max:147

back home!!!

Physio 10:00 [1]

Monday Mar 16, 2009 #

Running (morning jog) 20:36 [1] 3.0 km (6:52 / km) +95m 5:56 / km
ahr:119 max:134

nice to move legs on a sunny morning!

Stretching 13:30 [0]

Cycling warm up/down (Warm up- Ergo) 10:00 [1] 4.44 km (2:15 / km)
ahr:105 max:118

Strength 40:07 [3]
ahr:85 max:103

1min per exercise!!!

Physio 10:00 [1]

Cycling warm up/down (Cool down- Ergo) 10:01 [1] 4.29 km (2:20 / km)
ahr:101 max:107

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